How many walnuts to eat per day for hair growth?

Try to eat 1-2 handfuls of walnuts a day to prevent hair loss. Walnuts are rich in biotin and other important nutrients for hair growth.

How much biotin is in walnuts?

Above all, walnuts are good for hair growth because they’re excellent dietary sources of biotin. Biotin is one of the most important vitamins for healthy, thick, and strong hair that grows fast.

According to a study, published in The Journal of Clinical and Aesthetic Dermatology, biotin can safely and effectively promote significant hair growth in women with temporary hair thinning.[1]

The recommended daily intake of biotin is 30 mcg. Just a handful of walnuts (or 7 walnuts) contains about 0.7 mcg of biotin. This amount is 2.3% of the Daily Value (DV). You can eat 14 walnuts to get almost 5% of the DV.

Only in cases of acute biotin deficiency, getting high doses of biotin from dietary supplements could be beneficial, though.[2]

However, healthy people who follow a well-balanced diet are rather unlikely to be deficient in biotin.

You can find a wide variety of biotin supplements on iHerb.

Omega-3s in walnuts are essential for strong hair

Walnuts are rich in omega 3 fatty acids. Omega-3s may help grow hair. Actually, they’re vital for preventing hair loss and improving hair density.[3]

Women need 1,100 mg of omega-3s a day, whereas men need 1,600 mg.[4]

Consuming walnuts regularly is a great way to boost your daily omega-3 intake. Walnuts are among the richest foods in omega-3s. They contain 9,080 mg of omega-3s per 100g! A handful of walnuts contains 2,570 mg of omega-3s. This amount is higher than the recommended daily intake!

Fish oils seem to be beneficial for hair growth as well. They’re high in certain types of omega-3s (DHA, EPA), which are naturally present mainly in fish, algae, and other seafood. DHA and EPA promote hair growth by anagen-stimulating pathways.[5]

You can find a wide variety of fish oils rich in DHA and EPA on iHerb.

Vitamin E in walnuts for hair growth

Eating foods high in vitamin E can prevent hair loss. Vitamin E is a powerful antioxidant. It neutralizes free radicals and fights oxidative stress, which can cause hair fall.

We need about 15 mg of vitamin E a day. Most common walnut varieties provide between 0.9 mg and 2.1 mg of vitamin E per 100g. A handful provides up to 0.6 mg of vitamin E, or 4% of the DV.[6]

Moreover, you should eat sunflower seeds, almonds, and hazelnuts. They’re the richest foods in vitamin E.

Selenium in walnuts for hair loss

Another vital nutrient for preventing hair loss is selenium. Selenium has potent antioxidant action, and it’s essential for thick hair, which grows fast. Low levels of selenium may negatively affect the health of hair follicles.

Walnuts are a great source of dietary selenium. A handful provides 9% of the DV.

Walnuts may relieve stress

Besides nutritional deficiencies, infections, as well as emotional and physiological stress are common causes of hair loss and hair thinning. In addition, walnuts are good for hair growth because they may help you calm down, improve mood, relieve emotional stress, fight inflammation, and even improve sleep quality and duration.[7,8]

Emotional stress can cause hair loss. Strong hair depends on healthy hair follicles. Stress can interfere with the ability of the tissue to be regenerated, causing hair loss.

How many walnuts to eat per day for hair growth?

You can eat 1-2 handfuls of walnuts a day to boost your daily intake of biotin, vitamin E, omega-3s, selenium, and other antioxidant compounds, which protect hair follicles and promote hair regrowth.

Avoid eating higher amounts, though. Walnuts are high in calories. So, too many walnuts can make you gain weight.

The best time to eat walnuts is between meals. They promote satiety, as they’re particularly high in fiber and protein.

Walnut oil protects your hair from infections

In addition, you could apply walnut oil directly to your hair. Walnut oil prevents infections, due to its powerful antimicrobial and antibacterial properties.[9]

Furthermore, walnut oil hydrates, strengthen and thickens the hair. Massage the hair gently to nourish it. Moreover, people use it as a home remedy for dealing with dandruff, preventing growing of gray hair, and faster hair growth.